4 Rounds

6 Front Squats (135/95)(165/115)

8 Pull-ups (C2B)

10 Bar Facing Burpees


El Diablo translates directly into: the devil or demon. Naturally the wod is intended to spare no evil and it’s intended rpe(rate of perceived exertion) is 95%. In summation, go hard, leave it all on the line and enjoy the burn.

We start with six front squats(note from the ground), quickly hopping onto some pullups and rounding out with the actual devil…the burpee. Today is all about training the intensity and stamina with a bit of muscle fatigue added in there. Go get em, gang.

Box Brief:

No 6:15am classes on Thursdays.

Murph t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.